Fasting Mimicking Diet - Quantified Bob
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Weight172lbs
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Day 14.5
cals/lb body weight
(FMD study - 4.5 - 7 cals/lb body weight)
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Days 2-53
cals/lb body weight
(FMD study - 3 - 5 cals/lb body weight)
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Protein (%)Protein (g)Fat (%)Fat (g)Carbs (%)Carbs (g)Tot Calories
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Day 110%1956%4834%66774
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Days 2-59%1244%2547%61516
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Hi! Here is the spreadsheet I used to conduct my first Fasting Mimicking Diet (FMD) experiment. My original blog post can be found here:
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https://www.quantifiedbob.com/2016/04/fasting-mimicking-diet/
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This spreadsheet contains several tabs:
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1. Macronutrient Requirements - this tab calculates caloric and macronutrient needs for day 1 and then days 2-5 based on body weight.
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2 .Daily Nutrition Summary - this tab calculates total calories and maconutrients each of the foods consumed (it references values on the "Food Nutrient Data" tab). At the bottom is where I kept an eating log.
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3. Measurements - this tab contains all of my daily measurements (weight, body fat, etc.). You'll see there are some additional measures in there (such as breath ketones) that I disregarded.
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4. Food Nutrient Data - this tab contains a full nutritional breakdown for each of the items I would consume, and calculates total macronutrient and micronutrient values so I could compare to the FMD.
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5. Apple Almond Salad - this tab calculates nutritional data for a salad I ate on Day 1 of my FMD (I put it on its own tab so I could separate out the ingredients)
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6. Charts - this tab contains a series of charts based on the Measurements tab (I used these charts in my blog post)
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Feel free to reach out if you have any questions or comments!
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bob@quantifiedbob.com
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Macronutrient Requirements
Daily Nutrition Summary
Measurements
Food Nutrient Data
Apple Almond Salad Recipe
Charts